ICELANDIC
OCEAN PERCH
BUY OCEAN PERCH
Ocean Perch Cooking Guide
Ocean perch is a marine fish species that lives in the Atlantic Ocean and the Mediterranean Sea. It has a mild flavor, firm texture, and is high in protein. On average a 3-once portion of ocean perch has about 75 calories, 13 grams of protein, and less than 1 gram of fat. It's also a good source of Thiamin, Niacin and Vitamin B6, Vitamin B12, Phosphorus and Selenium. This fish is delicious when baked or grilled, and should be cooked to an internal temperature of 145° F.
| Fillet # | Method | Stove/Oven Temp | Avg Time | Finish Temp |
|---|---|---|---|---|
| 1-2 fillets | Sear | Med-High | 10-12 mins | 145°F |
| 2 or more | Grill | 375°F | 9-12 mins | 145°F |
| 4 or more | Oven | 400°F | 20-25 mins | 145°F |
Note: The above guidelines are only guardrails. Average time depends on size/amount of meat. Stoves and pans vary in performance as well; so to achieve perfectly cooked ocean perch, always check color and texture regularly.
Firm, Fresh & Buttery
Wild-caught, Icelandic Ocean Perch from Niceland Seafood is a moderately firm and lean fish with a mild and sweet flavor, great depth and buttery richness. Substitute it in your favorite snapper, striped bass or rockfish recipes — it’s perfect for pan-frying, broiling or baking and goes well with more traditional herbs as well as bold spices and rubs. The skin is thin with a distinctively bright red-orange coloring, which crisps up nicely when searing. Ocean perch is a slow-growing fish that feeds mostly off of crustaceans abundant in the waters surrounding Iceland — the only MSC-certified fishery for this delicious fish. When it’s brought back to shore, it’s immediately filleted and packed for shipping, ensuring only the freshest, highest quality fish reaches your table.
Caught with Care
Icelandic Ocean Perch is a targeted species by Icelandic fishermen (not bycatch, which is the case with other perch fisheries). Because it’s a targeted species, care and handling to preserve the quality of the fish is of the utmost importance to these fishermen. In addition, Icelandic boats generally only need to stay at sea for 1 to 2 days to complete a full harvest of Perch, which means it is sold extremely fresh at the peak of quality. The vast majority of Ocean Perch caught in Iceland is of the species Sebastes marinus, which has a much firmer flesh and therefore is hardier and more versatile than the 50 species of perch and rockfish found in the Pacific Ocean. The cold temperature of Icelandic waters is partly the reason Perch coming out of Iceland is also higher in fat content.
Iceland's Sustainability Standards
For an island nation like Iceland, protecting the health of its fisheries and supporting its fishermen is paramount. That’s why Iceland leads the world in sustainable fisheries management, which includes setting strict quotas and fishing area restrictions as just one part of the management plan. Iceland has one of the most technologically-advanced and efficient data tracking systems to monitor every wild species, helping to eliminate waste and keep fish populations in check. Read more
This system helps Niceland provide "full traceability from sea-to-pan" for all of the fish it sources, including Ocean Perch. Just scan the QR code on the packaging learn more about the fish’s origin, transport, freshness, storing and cooking information.
